Adarq.org

General Training: Nike track waffle (the ones recommended by darqui) 29.99$ on Eastbay. Makes you much more glute-dominant and lets your ankle move freely. I had 2 pairs of nike frees and i personally would take these over the frees ANYDAY.

Basketball or anykind of Sports Practice involving OTHER people/obstacles: Nike Hyperfuse. 89,99$ Light and good protection. However, it would be best not to use the same pair for outside on concrete and inside in a gym as the grip wears down pretty easily.

Peace.

Yeah but that's not what he asked. FWIW I use Brooks shoes for general training cause Nikes are too narrow for my feet.

Pendlay Do-Win lifting shoes are gonna fulfill your squatting needs unless you get serious about oly lifting. Others on this site use Adidas Ironworks or Nike Romaleos, but they're expensive as shit and for general purposes I don't think it's necessary to have such a nice pair. You can find Do-Wins for under $100 if you look around a bit.

i have do-win's, they are solid, a bit wide for my feet unfortunately, but they are good shoes.. pretty heavy but that's all oly shoes.. squatting in them does feel amazing.

Yeah no need to splash out if you're only doing basic exercises. My adistars are a LOT lighter than either the Do-Wins of VS Athletics that the other guys use though and they're also more breathable.

Adistars? So that's where adistarhj nickname is coming from...

Sat
Mar 5, 2011

Squats - Maintenance
[135,185,225x6][275x4][325x2][365,385,405x1]
- 365 6x1

#15 Explosive Partial Squats Pinned 60
- 275 8x3, 16x1

* i did 65lb 12x2 daily after wed to see if detraining really has a big effect on my workout. i was a little stronger today compared to other workouts coming from a 2 day off. the 405x1 was paused. the 365 was heavy.  maybe i need a little more weight on the daily squats but without a lot of room and a squat cage, i dont think i can clean heavier weights safely. would be nice to be at peak strength on saturdays if i do 135 to 275s daily to minimize de-training.
* i may be really out of shape cardio wise because i was really breathing heavily after each set of paused pinned 1/4s. the concentrics were fast and explosive. weight felt heavy but i was able to throw it up. il probably do 325/ 275+mini bands tmrw. il high rep the 325s and eventually move into 365s.
* almost 16 sessions of explosive partials, and my SVJs got 1.5-2" higher.  wonder how il be jumping if i get to throw 405 like im doing 275s now. weight was heavy but it got up pretty fast

Mon
Mar 7, 2011

#17 Waveloaded Explosive Partial Squats Pinned + Mini Bands - 50 / 60 / 70 / 80 / 85 / 90
[135,185 x6][225,275 x2] - Full squat warm up, [325x4][365x2][385x1] - Pinned 1/4 Squat warm up
- 225 12x2
- 275 12x3
- 405 1x5

* no SVJs for today. got beat on the last set of 275x12. 325 and heavier is pinned at 1/4 squat. 225 and 275 with mini bands, no pins.
* pinned and explosive partials felt a lot better today compared to yesterday. IMO, its time to move up to 275. the 225s were fast and easy now. got vid of the 275s. still a little higher but definitely still explosive.

explosive partials 275 + mini band
http://www.youtube.com/watch?v=GL60yFUh9Pk

Wed
Mar 9, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

#18 Waveloaded Explosive Partial Squats Pinned + Mini Bands
- 325 x4 Pinned
- 275 12x4 + bands
- 405 2x3 Pinned
- 325 8x1 + bands

* my right upperback near the scapula is in pain. i was surprised to be able to pause rep 405x1 even with the discomfort.  i asked the trainer what i was doing wrong and he said - i was not keeping the bar / releasing the bar from my back on the  pinned squat at the bottom and suddenly pushing the weight trying to explode it. very bad idea. if the bar rests on the wrong place on the upperback, somethings gonna hurt. and it did. shit.
* this 18th workout is the 4th week of explosive partials. the 275s were easy now so i moved to 325s + mini bands. keeping the bar rested on my back the whole time on the pinned squat helped a lot. i was able to do my planned workout. did not do full squat volumes because of the back issue. i should be good by saturday. took some spoon fulls of glutamine just in case.
* will now use 325s + bands for speed and a 405 x4 as heavy pinned set. eventually move to 365/385 + bands and a top set of 425/455.  see how it goes.
* no SVJs today. armswing not possible. right arm rotation is very limited. cant even put a shirt properly. at least my knees are still strong even with the high volume partials. pain didnt even get close to it. soreness stays at the mid portion of the VMOs. full squat FTW!

Sat
Mar 12, 2011

Squats - Maintenance
[135,185x6][225,275x4]

* stopped at 275 paused squats. some stabilizer muscle on my right upper back is still beat. did all the rehab work - massage, contrast bath, extra whey and creatine+glutamine..im still beat. working with fucktard volumes gets you fcuked.. i hate being injured. no chance of any fast speed squats today. even will all the 2+ mins standing with heavy weights, my upperback still gave out on the speed squats. i was hoping my back would have been steel by now. guess all the repetitions of ballistic squats did enough damage.
* on a side note.. my navel orange eating addiction is now replaced with strawberries. cant stop eating it. bought enough for the week and killed all in one movie.

Mon
Mar 14, 2011

Squats - Maintenance
[135,185x6][225,275x4][325x2][365,385,405x1]

#19 Partial Squats 275 + mini bands
- 8x2

Jumps SVJ
- x4

* i was very strong on the full squat warmup sets. the 405x1 paused rep was easy, i could have done another 2-3 paused reps on that same set. since my upperback is still not 100%, i took it easy and called it quits after the 405 single.
* i put the tampoon/wuss pad on the bar for the first time on the explosive partial squats. did quick transitions but took it easy on the triple extension. my upperback is really not happy with the abuse i did for the past 2-3 weeks.
* i was awesome on the SVJs. funny thing is my first jump is my highest jump. a good 1-2" above the foam. almost 40 right there. the heavy pinned (waveloaded) with explosive heavy sets of partials are doing great for me. too bad i broke down. will take it easy on the reps now. i feel that if i have the muscle control to really do 405 partials with mini bands with a lot of speed.. my jump is going to benefit a lot.